101314

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Warm up:

  • Run 400m
  • Piriformis
  • Spider-Man lunge
  • Bootstraps
  • Shoulder mobility
  • Air squats x20
  • Strict pullups 5x2
  • Pushups x10
  • Sit-ups x30



Strength: Back Squat

  • 10 @ 50%
  • 8 @ 55%
  • 3x6 @60%
  • 4 @70%
  • 2 @ 80%
  • 2x1 @ 90%


WOD:
15min AMRAP, ascending ladder by 2's

  • Back rack lunges (115/75)
  • Burpees over bar
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com